February 6, 2019 – Swim/Strength

February 6, 2019 – Swim/Strength

WU:
400 EASY 2-4×75 (25 kick/50 swim)
3-6×50 (25 drill or choice stroke, 25 free)
2×25 underwater no breathers.
1 min rest

Skills & Drills:
4×50 (25 drill/25 swim)

Main Set:
2-4×50 @CSS + 25 sec rec
2-4×50 @CSS + 15 sec rec
2-4×50 @CSS + 5 sec rec
2-4×50 @CSS + 15 sec rec
2-4×50 @CSS + 25 sec rec
2-4×50 @CSS + 15 sec rec
2-4×50 @CSS + 5 sec rec
2-4×50 @CSS + 15 sec rec
2-4×50 @CSS + 25 sec rec

CD:
200 EASY

CSS is your 1500m race pace – try to dial in consistency on these days.

Total yards: 2350-3250

Strength

On Wednesday we have simple strength workouts that, over time, build a really strong base for us to bulletproof our endurance activities. 

Warmup:
3 rounds:
Row/bike 500m/2 minutes
10 single leg step DOWN and up (lower box, no time at bottom – little weight it ok)
10 plank press ups

3-4 rounds, rest exactly 60 seconds between movements
Station 1: 8 dumbbell shoulder press
Station 2: 15 glute bridge with 2 second hold at top (light weight on hip if needed)
Station 3: 30 second single leg wall sit
Station 4: 6-8 strict chest to bar pullup (shoot for powerful explosions, break these up if needed)